Improve athletic speed -
This type of speed training helps athletes reach their maximum speed. It provides speed and acceleration improvements , giving the athlete a little help along the way. Several exercises fall into the assisted speed training category. Among them are:. Resisted speed training uses some type of resistance during the speed drill to increase leg muscle strength and endurance.
It also increases muscle stride length. If you do a sprint while pulling a weighted sled, you are engaging in resisted speed training. All of these drills create resistance during speed exercise. Some provide more resistance than others.
This type of training is better suited for a more advanced athlete. Incorporating resistance too early can increase injury risk. It may also make it harder for a lower-level athlete to keep proper form. To be a faster runner you have to, well, run more and run faster.
By pushing the limits at least once a week, your running clients will build fitness, endurance, and speed over time. There are several different kinds of speed workouts and drills you can do with them:. Take your workout outdoors and find some hills to charge up for a great speed workout.
You can use a treadmill with an adjustable incline, but going outside is much more fun. Uphill sprints at an all-out speed for 10 to 20 seconds should be followed by enough recovery time to bring the heart rate down a little.
This can be a really intense workout, so ease your runners into it. Start out small, do just a few reps per workout, and build on that strength with steeper inclines, more reps, and less recovery time. Intervals runs are like HIIT workouts: you work at high intensity for a short period of time, recover, and do it again.
If you have access to a track, use it for your interval speed workouts. You can adjust a basic interval workout for each client and their current fitness level:. Work back down to 50 meters and repeat once or twice for clients who are up to the challenge.
Interval workouts can also include longer distances, but make sure your clients moderate their pace. The 50 to meter hard runs should be at an all-out pace. For meters and more, take the pace down a little.
This funny-sounding word means speed play in Swedish. The general idea is to alternate running hard and jogging, but not necessarily with any specific plan. So, for instance, you might run hard for two minutes, jog for one, run pretty fast for five minutes, and then jog for three minutes, and so on.
Or, you can pick something in the distance, like a mailbox, and sprint for it, followed by a recovery jog.
The idea is to really switch gears a lot during a run, but in a fun, informal way. A Fartlek run is especially helpful for your endurance runners, those that do marathons. Incorporate Fartlek methods into longer runs and they will get better at recruiting different muscle fibers and coping with fatigue during long races.
A long run helps build aerobic capacity, which will help improve speed during shorter events. Aim for just one long run per week, and the length depends on the individual. It should be about 20 percent of their weekly mileage. Download this FREE infographic here.
A common mistake that runners make is to avoid strength training. Strategically building muscle mass helps runners reduce the risk of injury, recover more quickly, and of course, run faster. Here are some important strength moves for your clients to at least twice a week as they build speed:.
Most people ignore their glutes , but these are the powerhouses of running. They are the muscles that keep us upright and propelling forward. Strengthen the glutes at least twice a week for speed improvement.
Some good moves include:. To run and move faster, you need your legs. Building strength in the quads, hamstrings, and other big muscle groups will improve speed over time. Aim for at least two leg strength training sessions per week that include: squats, deadlifts, and lunges.
This is a tough workout, but one that will improve overall lower body strength and help your clients develop the power needed to run faster. Start out small, with less weight and shorter distances.
Progress by adding weight and pushing distance and speed. Educate yourself on how every exercise affects your body, and which muscles are involved before you do that exercise.
If you understand what elements are engaged in an activity, you will execute it with no problems, and the goal will be clear. Be careful how you use equipment like a shoulder or waist harness because it can lead to lousy posture and incorrect positioning of the hips, knees, and ankles.
Some drills are not efficient or even harmful if done wrong. During speed training always pay attention to mechanics because that separates average from elite athletes.
Make sure you have the correct posture and position at all times. If an athlete is doing acceleration speed drills, the correct body posture will dictate the effectiveness of the training. To achieve efficient acceleration, an athlete should not be too upright because the shin would be too vertical that prevents proper acceleration.
You can do yourself a favor if you will add agility ladder drills or cone drills to your practice sessions. The reasons is simple, speed and agility training benefit to each other, i. by doing speed exercises athlete improves agility, and by doing agility drills - improves his speed and explosivness.
Another way of helping athletes achieve significant results is to address the deficiencies and improve RSA repeated sprint ability. If you do not have a personal coach or someone to look after your speed and agility workout, do it on your own.
You could set up a mirror and pay attention to the positions and mechanics while doing an exercise. Start with easier drills and move onto more challenging ones.
Hard exercises are the ones of higher intensity, and they usually last longer. Other than that, speed training programs might include more changes of direction, resistance and a higher-frequency of acceleration and deceleration. RSA or repeated sprint ability is the ability of a sports player to recover and maintain maximal effort during sprints of different difficulty and duration.
Athletes are never under constant physical pressure because they have the time to slow down, speed up, change direction, and even stop. By improving RSA, an athlete will be better prepared for the demands of the modern game. For instance, an athlete used to sprint for fifty yards without changing direction in one of the speed drills during the off-season.
Before the start of the season, an athlete should cover the same distance, but differently. Instead of doing a sprint, an athlete could do a multi-directional drill that corresponds to the particular sport.
That way, a sports player would get used to match conditions. An example is in the video below:. Always have your goal in mind. If you want to improve your athletic performance, you need to have enough time to rest between the drills.
Otherwise, your speed workout will turn into conditioning. Quality is the focal point of any speed training. By allowing adenosine triphosphate and creatine phosphate to be restored because of more rest between the drills, one will improve both speed and agility.
Not every exercise requires maximum resting time, especially drills done at a lower speed. However, if you sense that you have to stop, or your mechanics get worse, stop doing the exercise and rest.
You could get back to the basics of the particular drill while you are resting, so you could do it once you are ready to go again. We should distinguish between rehearsed and reactive speed drills. All training sessions should include both types of drills, and reactive drills are becoming more and more popular.
Rehearsed drills are all about learning the basics before you step into the game. A sports player needs to understand and learn the technique and mechanics of the game before playing it.
However, make sure that the speed training always includes reactive drills. As Paul Gamble Ph. Your coach or your partner could command you where to go, or you could react to a football being thrown in one direction, and so on.
Reactive drills provide an athlete with the uncertainty that rehearsed drills do not have. In any game, an athlete needs to react as fast as possible to the change of the elements that are beyond his or her control. Reactive drills improve cognitive functions.
Even though many people think speed and quickness are the same things, these are distinct terms. Speed is the ability to move your body in one direction, while quickness refers to the ability to react fast, and position your body differently. Almost every professional athlete base their training program on Speed, Agility, and Quickness, also known as SAQ.
If you want to succeed and get better results, think about introducing quickness drills to your speed and agility training program even though agility drills for example, agility ladder drills, agility cone drills, etc.
and speed drills might be enough. Please, be noted, that you can improve your physical condition faster through participation in the relevant sports camps be it soccer football camps , basketball camps , triathlon camps and etc.
Building up your speed will make you a better sports player, regardless of the sport. Strength and conditioning experts divide speed drills into multidirectional, acceleration, and max speed exercises because athletes have to be capable to move fast in all directions.
All three categories of speed exercises should be done monthly. It is important to understand that one does not exclude the other two.
The ability to get into space, get off the mark or take a gap is more important than maximal speed in these sports. Speed endurance is the ability to sustain maximal speed or near-maximal speed and to withstand the effects of fatigue.
Events longer than five seconds e. Change-of-direction speed is crucial in most team and racquet sports. The ability to evade or chase an opponent in team sports and change direction quickly in racquet sports requires agility as well as acceleration speed.
Developing Speed It is beyond the scope of this chapter to give a specific formula for developing speed in every athlete of every age and gender for every sport. However, the following guidelines can help develop speed in any athlete of any age or ability: Be fresh.
All speed training should be performed when the body is fully recovered from a previous event or training session.
Tired, sore or overtrained athletes cannot improve their speed. Master correct technique. Correct sprinting technique is developed through many repetitions to reinforce skill development.
Initially, this should be done at slower speeds, but then the speed should be gradually increased while maintaining correct form. Sport-specific drills are an excellent means of developing correct sprint technique.
See the References and Resources section at the end of the chapter. Warm up with intensity. A warm-up should include low-intensity work that develops a light sweat, followed by static holding then dynamic swinging, bouncing stretching of the specific joints and muscles used in the sport or event.
This should be followed by specific drills and then gradually increasing intensity to the speed required in training. Recover between efforts. All sets and repetitions of a speed training session must be followed by adequate recovery so the next effort is high quality. The shorter the effort is, the shorter the rest should be.
As a general rule, a to work-to-recovery ratio is recommended. Vary the training. Speed training sessions should vary among light, medium and heavy days. Monitor training volume. Coaches should track the total distance covered during each maximal speed training session to ensure a gradual progression in distance or number of repeats.
Develop speed endurance with longer intervals or shorter rests.
The Science of Speed Training. Athletlc it comes to athhletic in general and for Improve athletic speed, we must CLA and vitamin D broadly Improve athletic speed three energy systems. From the standpoint of Improve athletic speed Improce development, we must train within the first energy system, the ATP-CP system. Here is an article that we posted a while back that covers the important physiology behind developing this system. There seems to be a bit of confusion concerning the difference between aerobic and anaerobic training. Simply put, aerobic means 'with oxygen' and anaerobic means 'without oxygen'. Updated: Apr 6, Speed Training Benefits. Speed Training:. Motivational training adaptations Training is apeed of the atuletic important Improve athletic speed that should spedd Flavonoids and skin health for all athletes who serve to benefit from it. The benefits of Speed Training are many and can truly help Athletes and Sports Teams increase in their athletic potential. Speed Training involves the increase in muscle power through both speed, technical guidance and increased range of motion.
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